URGENT+ANNOUNCEMENT

=Practice today is cancelled pending ALL ATHLETES DO THE FOLLOWING:= 1. Complete the workout prescribed below on your own or with teammates. You may do it at home, at the gym, in a parking lot, on a treadmill…

2. Send a picture, video or snapchat to your coach documenting your workout. Snap Chat: phil.rogers Email: progers@hcpss.org Text: 410 – 212 – 0442
 * Distance/Mid Distance:** Send to Coach Gessler gesslermd@aol.com
 * ALL OTHERS:** Coach Rogers

Athletes must send their “documentation” before the end of the day. By not doing this, it’s like missing a practice, therefore you will receive an unexcused absence.

NOTE: We already have more than 2 dozen athletes that did not send an email PRIOR to practice at 10:00am as to why they were not at practice therefore received an unexcused absence. If you have 2 unexcused absences, you will not be considered for the meet on January 2nd.

// “BE SURE TO WARM-UP PROPERLY and get in your normal routine and drills” //
 * __THURSDAY WORKOUTS:__**
 * Mid-Distance/Distance**: 30 – 40 minutes easy with Core afterwards
 * Throwers:** Technique Drills and 10 minutes of Stair Running
 * Short Sprints:** Either the track workout on the Winter Break Practice Plan (check email or text message for practice plan) or 10 x 60m (if not on a track: Approximate 60m or run for 10s) with Full Recovery and a walk back. Should be around 80% effort. All from a falling start. Core work afterwards
 * Long Sprints**: Either the track workout on the Winter Break Practice Plan (check email or text message for practice plan) or 6 x 150m (if not on a track: Approximate 150m or run for 25s) with Full Recovery and a walk back. Should be around 80% effort. All from a falling start. Core work afterwards

Rest of the sprinters will arrive at 11:00am.
 * __ SPECIAL NOTE ABOUT Friday's Practice: __**
 * ALL JUMPERS ONLY**, **Throwers and Distance/Mid-Distance** will arrive at **10:00am**. BE ON TIME.

Throwers and Distance/Mid-Distance will end around 12:00. Sprinters/Jumpers will end around 12:30/12:45pm.

Any questions, contact your coach. Thanks and enjoy the day off from practice.